Thursday, November 13, 2008

6:30am RUNS....I must be mad!

That's right peeps....I have been running at 6:30am the past 2 weeks! The end of daylight savings really limited the daylight hours here in NH, so I had to resort to drastic measures. DRAGGING my bum out of bed at 6:30! So far, so good.

I decided to try the Jeff Galloway Half Marathon Plan for Runners and Walkers. I don't have a race in mind at the moment, but I needed some sort of plan!

I am also reading the Galloway's Book on Running 2nd Ed. Book report coming soon!

Tuesday, November 4, 2008

I ran today! Oh, ya.....make sure you Vote!

First run in a month......felt pretty good. Slow, but good. With the end of daylight savings time, it is SO dark at 5pm, so I decided to bite the bullet and run in the morning!

I started at 6:45am in the fog. It was fun to see all the kids out waiting for the bus, people out walking their dogs, and walking to the polling place to vote. I should have brought my id with me and I could of cast my vote.....will have to wait until I get out of work - then the husband and I can go together. SO the run was pretty good. I did the jeff galloway 4:1 run:walk plan for 30 minutes. I like running for minutes instead of miles. Since I haven't run in a while it seemed managable! All in all it was 2.5 miles in 30 min. - a 12:40 pace. Not bad!

Running plan coming soon!

Wednesday, October 29, 2008

I'm Back!

I had a really good reason for my month long absence.....I got married! After 10 years of dating, M and I finally took the plunge!

Then, we went to Wyoming for a much needed honeymoon vacation! We went to Yellowstone National Park and Grand Tetons National Park - all I can say is WOW!

So what next!
Well, I have plans to start up my training again to get into shape for a half marathon. I'm not sure I'll be ready by February, so I won't commit to anything yet. I have NOT been consistent with running, exercising, or even eating/sleeping! I need to get back to 3x a week running; then I will decide on/ sign up for a race!! More later!

Wednesday, September 3, 2008

Bringing out my inner pinkness!

Yes, I have new running shoes...and yes they are PINK!

I generally try to avoid pink clothes - I blame it on my mother dressing me in too much pink as a baby! But I have say the post-30 me is growing to like pink....hence my new PINK Saucony Omni 7 running shoes! Honestly, its the only color Omni 7 the running store had, so I will embrace the pink and move on! Anyway....I think my old shoes will take up residence in the trunk of my car to avoid another race disaster!

Continuing on the pink trend, I'm actually thinking about ordering a pink running shirt for the "Bad Girls of Running" challenge - something like this....Thoughts?

Tuesday, September 2, 2008

BRG Tank!

Bad Girls of Running

Thoughts on a BGR Tank?

Monday, August 25, 2008

The "I'm an idiot" 10k Race Report

Yes, that's right, I'm an idiot. I showed up to my 13th race, a 10k, without a key piece of equipment - sneakers! Who does this!? I diligently packed my bag the night before: t-shirt, tank, bra, shorts, TWO PAIRS of socks!, body glide, visor, ipod, bottles.....missing something?? ah, sneakers, you idiot!

So I showed up at the race parking lot at 5pm for a 6pm race start. I was psyched that I was early enough that I could pick up my bib, do a little warm up, and get to the start without a hassle. It was then, that I looked in my bag for my sneakers....they were missing. Panic stricken, I dug around my shoes! I was wearing keen sandals and found an old pair of hiking boots in the trunk I keep there for emergencies....neither are good choices for a 6 mile run! So I called home (25 miles away)....and left a message. Matt was going to come down to the race around 7pm to see me he would be home soon. 10 minutes later, I got a hold of him, and not so calmly explained my issue. He said he would grab my shoes and be down to the race in about 45 minutes. By this time it was 5:40. I would have to start the race in either keens or hiking boots! I told Matt to meet me between mile 2 and 3 and then hung up and took a deep breathe. I tried the Keens first and did a short little jog. Keens are great for walking, but very bad for running!! My knees immediately started hurting. I then tried the hiking boots. Better because of the inserts in them for added cushion - so I decided to go with the hiking boots.

I made it to the start and got ready. My plan was to run/walk until Matt showed up at mile 2. Of course, in the excitement of the race, ran the first mile and then run/walked the second! By mile 2 I was beginning to hate those hiking boots....they were hot, cramped and made my back hurt. Then, like an oasis, Matt showed up with my sneakers!

I ran over to the car, threw myself on the ground, and tore off the hiking boots. I tossed on the sneakers, fumbled with the timing chip, and I was off! I felt light as a feather! But that didn't last long!! I had done something to my back running in those hiking boots. I was very uncomfortable and kept stopping to stretch and twist my back. It was a slow go, but I made it to the finish...never stopping for longer than the distance between two telephone poles (that was the deal I made with myself. If you walk, you only have the distance between poles - thats it! It worked!)

Low and behold - I finished a full 40 seconds faster than last years 10k! Go figure! Imagine my time if I had run in sneakers the whole way!

That's me in the orange shirt and hiking boots!

Here is me "with sneakers" at mile 5.5!

Thursday, August 14, 2008

Getting ready for my next 10k

OMG, I have a 10k next week! Yes, I'm starting to freak out! I went out tonight and ran the course. My first 6 mile run in 2 months! started out rough, but after mile 4, I eased into a nice 11min/mile pace! Unheard of! It's been taking me 3 miles to warm up over the last few weeks....what is wrong with me! During first 3-4 miles I am uncomfortable, tight, gassy, and whiny (at least my inner monolog is!) Once I hit 4, I feel like I could run forever!

Anyone else have a hard time warming up?

Thursday, July 17, 2008

Busy, Busy, Busy!

I've been soooo busy the last few weeks, I've hardly had a change to run, let alone blog! We've been to DC, MD, NY, VT, back to NY and home again over the last month! SO much for the great training plan I talked about in my last post! I did get to spend some quality time with my goddaughter, Isabelle, so it was so worth it!!! (isn't she a doll!)

I HAVE been running, but its been very sporadic!. I have a 5k race next week, so I've been trying to get in least 3 runs a week to be ready!! Last week, I ran Tuesday, Thursday, and Saturday. So far this week, I ran Monday and hopefully will run today and Saturday! Don't know how the race will go, but ready or not, here I run!

Since my running group has ended, I've found it hard to motivate myself to run. My regular running partner L is suffering from plantar faciatis, so she hasn't been running at all :( (Even worse, her husband has a stress fracture of his foot from running - :( ) So I've found a 'virtual' running buddy!! Isabelle's dad is just getting back into running , so we've agreed to be virtual running buddies. We've been texting and e-mailing each other to see if we are getting in our runs each week...its actually helpful! Kind of the same reason I blog....for some accountability! So if you don't have a running buddy or running group - try finding a virtual running buddy!

Tuesday, June 17, 2008

New Week, New Training Plan!

Now that my 10k training is over....I need a new goal! So I decided to make it a big one - The 10 minute mile!
Ah, the 10 minute mile.....This has been my goal since I started running, but it has been somewhat unobtainable! So, I'm going nuts. I'm trying the Ultimate 5k Plan "Intermediate" from Runner's World Magazine. Over the next 6 weeks I will be running pace intervals, speed intervals, and hill workouts! YEAH! I've never done any speed work or hill work in my training...I just go run the mileage on the plan. BORING! I hope this will spice up my workouts and get me out of my slowpoke rut!
Stay tuned!

Saturday, June 14, 2008

10k PR by 4 minutes!

So the training works!
I finished my 3rd 10k today with a time of 1:12:24...4 minutes, 13 seconds faster than last year! It wasn't until mile 5 that I saw the time clock and thought, OMG, I'm going to PR! My run felt EXTREMELY slow, but I must have been moving faster than I thought!

The leg/IT band did ok. It felt stiff throughout the run, but the pain never came! I am VERY happy about that!

See how happy I was!

Not sure what my training is going to look like after today. I have 5k in 6 weeks, so I might use the Smart Coach on Runners World and make a 5k training program. I need something to follow or I will loose all motivation!
Happy Running!

Thursday, June 12, 2008

10k Training is OVER!

Last week of 10k training! Hippee!

IT band is behaving, but not because of the pattstrap. I did one run with the pattstrap on Tuesday - IT DROVE ME CRAZY! It felt like it was restricting my leg from moving - aka peg leg syndrome! Not something I really need. However, the ITBS gods have been nice and I've not had the "ice pick to the side of the knee" feeling, so I'm going to run the race Saturday sans pattstrap.

Thursday, June 5, 2008

State vs State Challenge!

I've been playing around with the Runner + challenges for a few weeks now. They have various running challenges - men vs women; east coast vs west coast; married vs single; million feet running (most miles per person), etc....where is the state challenge? In my travels, people are always comparing their state to another - why not compare the running habits of our 50 states(ok, I mean 46 states, 4 commonwealths!!)?

So I did it. I created a State vs State challenge.

Which state will run the most by the close of 2008? I'm curious..... Think of it as a social/fitness experiment!! Will the winning state just have more internet junkies than all others????.....or do people actually run more in Arizona, Michigan, or Massachusetts???? We'll have to wait and see....join the challenge!

Wednesday, June 4, 2008

IT band acting up again.....what the %^$#!!!

So 2 weeks to the big 10k and my IT band flairs up again. I'm so frustrated with this thing! 6 weeks of PT, anti-inflammatory drugs, massage, tiger balm....nothing seems to keep this thing at bay! I can make it to 6 miles, but once I cross that magic line, the pain, stiffness, and fatigue returns....AAAAAAGGGGGGGGGGGGGGG!

So yesterday I broke down and ordered a pattstrap, a foam strap you wrap around your quad to keep the IT band from rubbing on the knee bone. Everyone keeps telling me not to use a brace because it's just a bandaid, but at this point....I need a bandaid!!! I'll post a review once I use it. Stay tuned!

Tuesday, May 27, 2008

Week 8.....5k PR!

Week 8 started slow because I was in Michigan for work. I only hit the dreadmill once, and that was only for 15 minutes...:( How do people get in their training runs on work trips??? I can never find the time! I was so exhausted, I could bearly stay upright, let along run. Once I got home I started to think it was the lack of running that was making me so tired! That and the pollen that has taken up residence in my upper respiratory system!

I finally did get in a 6 mile run on Friday - it was slow, but I made it.

Sunday, I ran the Red Hook/Runners Alley 5k. It was the one year anniversary of my first ever 5k! I can't believe it has been a year!

The race start was warm, but there was no humidity, which was the biggest change from last year. Over 2000 runners lined up at the startline at 11 am and the gun when off! It took me nearly a minute to cross the startline from when I heard the gun - thank goodness they use timing chips in this race!

I took off at a fast pace without a water bottle or ipod/nike +. I was FREE of all accessories! Actually, at mile 1, I was wishing for my water bottle - my mouth was so DRY! I never really missed the ipod because the pack never seemed to dissipate so I was distracted by all the other runners.

At the half way point I grabbed some water and managed to choke on it! I'm so used to running with my own water, I'm not used to drinking out of a cup! I had to walk for a few seconds to actually get a full drink - the rest went over my head!

The last mile was a bit rough. The honeysuckle, lilac, and tree pollen was causing my allergies to go wild and I couldn't get a full breath. Then I rounded the corner to the finish line and I heard someone yell "finish strong!" Something clicked in my head and I started to push it the last 100 yards. I actually had a slight kick in my stride! I crossed the finish line with a gun time of 33:55. My watch said 33:01, a PR! As I walked through the finish coral, a wave of nausea came over me and I nearly lost my breakfast all over a nice volunteer! I spotted Matt on the sideline and motioned to him to give me his water. I took a sip and bent over to untie my timing chip and nearly puked on my shoes....I have felt bad after a race, but never like I was going to puke! I did manage to get my chip off without puking and walked out of the coral. As soon as I got out of the crowd, I felt better. 33:03 was my official chip time - just 3 seconds faster than my October 5k PR. Even better than a PR, I was 3:20 faster this year! I'm making some improvement!

L and her husband ran as well - L got a rockin' PR! She finished almost 45 seconds a head of me! Her husband paced her so she could keep a sub-10:30 pace. That's what I need - a pacer! Actually, I don't think I could have gone any faster if I tried! All in all, a great 5k!

So, here are the Weeks totals:
M - N/A
T - N/A
W - 1.25 miles
Th - N/A
Fr - 6 miles
Sa - N/A
Su - 5k PR!
Total Run - 10.35 miles (should have been 16)

Should be back on my normal running schedule this coming week....3 weeks til the 10k!

Monday, May 19, 2008

Week 6 and 7....watching Big Lake

If you've been following my twitterings and the nike+ widget thingy, you can see that I have been good about running the last 2 weeks. However, I HAVE NOT BEEN GOOD ABOUT BLOGGING!

Here's what I've been up to!

Week 6:
Runs went well in week 6. I decided to slow down a bit to nurse my tender left quad. I doesn't exactly hurt, but it's sore to the touch and feels weak when I run. It's almost like it's permanently fatigued (aka the peg leg syndrome). I hope the slower pace will help!

I finished the week at the Big Lake Half Marathon, where I watched my running buddy L and her husband run their first half marathon!! I was kinda sad I couldn't run, but it was fun to watch the race on a bike (although my bum didn't like it!) They both did a fantastic job! I'm so proud!

My runs looked like this:
M - off
T - 3.5 miles
W - 2.5 miles
Th - 4.5 miles
Fr - off
Sat - Bike 15 miles
Sun - Nursed my sore bum from biking :(
TOTAL RUN - 10.5!

Week 7:
Week 7 of the Market Sq 10k training was pretty boring! My left quad started feeling better towards the end of the week, but I'm still not breaking any speed records here! I ran 3 times and biked once. Friday May 16th was National Bike to Work Day, so I left the bike at home a biked the 10 miles into work. It actually was pretty fun once my body woke up!! I think biking might be helping that sore quad!! Maybe all that talk about cross training is true!

I finished up the week with a Friday night Red Sox game that ended up rained out :( The Saturday night make up game went into the wee hours of Sunday morning, so I didn't get to my weekend run until 4pm Sunday - but I did do it!

Now for the totals:
M - off
T - 3.5 miles
W - off
TH - 5 miles
Fr - Bike to Work Day! 10 mile bike (followed by a Red Sox Rain Out :( )
Sat - Red Sox v Milwaukee Red Six WIN 7-6!!
Sun - 4 miles
TOTAL RUN - 12.5 miles

I'm off the Michigan this week, so I won't be able to blog again until Thursday....hope I can get at least one training run while I'm away!

Thursday, May 8, 2008

Week 5 in Review

With the 5k race, I forgot to post a 10k training week 5 review. It wasn't a bad week. However, I had the great idea of NOT running two days in a row as written in the training schedule. So my week went like this:
M - rest
Tu - 3 miles in the DRIVING RAIN!
W - Leg workout/stretching
Th - 4 miles (hills!)
Fr - rest
Sa - 5k Race
Su - Rest

I don't think skipping my Wednesday run really helped. I still felt tired on my Thursday and Saturday run. Maybe it's a lack of sleep....maybe it's too little protein....i don't know! So next week I'll go back to the schedule as printed, tu, wed, th, and sa.....we'll see if I can do it!

Hey! Half way to the 10k!

Sunday, May 4, 2008

First 5k of 2008!

Saturday was the Children's museum 5k, my first race of 2008 - official time 34:47.

I have mixed feelings about it. It was my second fastest 5k ever, which means I haven't lost much from my 3 month hiatus from running. That's good!! However, I got passed by almost EVERYONE I know! I was passed by all my friends from my current training group, my buddies from last years half marathon, L and her husband, even the nun and the kids from st. charles home! It was kinda demoralizing! My stomach was feeling funky and my legs were feeling heavy.

So, although I am faster than I was LAST may, I'm still a slowpoke....i guess i need to just keep running!

Monday, April 28, 2008

Twitterings - Week 4

There is a new addition to the juststartrunning world - TWITTER! It's one of those social websites(sorta like myspace & facebook...)that are as addicting as they are informative. My twitterings will be updated on the right side of the blog, even when I don't have time to blog! Check it out!

Week 4 of my 10k training was ok. As you know, Tuesday was a great run - But Wednesday's was horrid - HOT and slow. Thursday was equally painful, but I finished! My left leg has turned into a peg leg. It's stiff and sore. No icepick pain in the knee, but my quad is sore. Skipped Saturday's run for a trip to NY.....yes, I'm bad!

Week 4 roundup:
Monday - off
Tuesday - 3 miles (great!)
Wednesday - 3 miles (HOT)
Thursday - 3.6 miles (painful)
Friday - Sunday - off (playing hooky!)
Total - 9.6 miles

So I played hooky, but I think after 2 crappy runs, I needed a break. Back on the wagon tomorrow!

Wednesday, April 23, 2008

Fabulous Run!

I had a great run last night. I actually felt like a runner again! I did an easy 3 miles with my 10k group and maintained a 11:15 mile pace! Grand improvement!

The amazing thing to me is that I felt stronger at the end of the run than at the beginning. I usually feel dead after 3 miles, but at about mile 2 I felt better and stronger!

Hope this feeling stays with me! Today is going to be a HOT one - 87 degrees! Hope the heat doesn't kill my motivation to run! I'll be doing 3 miles with L and her husband - maybe super mutt too!

Monday, April 21, 2008

What kind of runner are you?

I just read this very funny article: The 10 types of runners

I rolled with laughter when I read the headings....
1) The Frightened Dog Swatter
2) The Human Cybertron
3) The Loud Runner
4) The Desalination Machine
5) The Salination Machine
6) The High Five Twister
7) The Stink Bomber
8) The NBA Pro
9) Doctor 90210
10) The Gazelle and the Sloth

Reading the descriptions of each type of runner, I could picture someone I've seen in a race or training run (admit it, we all know a loud runner!) As for me, I'm definitely a sloth, with a bit of "human cypertron" mixed in - I love my nike+! I once was a "frightened dog swatter" when a big dog came charging at me during a long run (don't get me wrong, I love dogs!)

What kind of runner are you?

Sunday, April 20, 2008

Week 3 Completed!

I've finished up week 3 of my 10k training. Week 3 went much better than week 2! I actually completed all 4 of my training runs, albeit on different days then were scheduled!

M - 2.5 miles
T - 2.6 miles (super cramp!)
W - walk at lunch
Th - 3 miles
F - off
Sa - off
Su - 3 miles
TOTAL - 11.1 miles!!

The super stomach cramp I got Tuesday never reappeared (thank goodness!)....I read on that running too fast can cause stomach cramps. I definitely wasn't running fast, but I could have been going too fast for my "fitness level" as the article puts it. I'm still averaging a 11:40 or so minute mile pace; not exactly rocket speed. I'm wondering how I will ever get to my goal of running a 10:00 min/mile??!!

Wednesday, April 16, 2008

The Pain has relocated itself!

Tuesday's run started out great! It was 60 degrees and sunny. A perfect day to run. I started out at a good pace, feeling great. Then, at mile 1.5 or so, I got a side stitch. No big deal, I've had side stitches before, and usually breathe right through them. At mile 2, the side stitch moved to the middle of my stomach - and turned into a "bend ya over, stop your running, can't breathe, make you whine" stomach cramp. I've NEVER had a stomach cramp that painful! So I stopped running and tried to walked it out. I raised my hands above my head, took a deep breath, and tried to relax. It took about 3 minutes to subside, then I shuffled the remaining 0.5 miles. With that said, my knee had NO PAIN!

That night, my stomach felt like I did 100 crunches. Very strange. I have no idea what triggered such a spasm, but I don't want to relive that again!

Any thoughts on a cause?

Sunday, April 13, 2008

Week 2 Done!

Ok, Week 2 is finished - That's the good news. The bad news - I was bad :( I only ran once (yes, yell at me, please!!)

I have a ton of excuses, really! I was sick, I went to a red sox game, it was raining, I think I was poisoned, we were helping my dad sheetrock a a hallway....the list goes on!

SO here's how the week went:
Monday - XT with Matt - We walked 2 miles around our neighborhood. Good start!
Tuesday - My group run was great! 2.5 miles, no PAIN!
Wednesday - I went looking for a Red sox shirt and got home after dark...lame excuse, I know!
Thursday I went to see the Red Sox - no time to run....Red Sox win! 12-6
Friday I was poisoned by some unknown food - or maybe it was the beer. No running - just lots of whining.
Weekend was shot. We helped my Dad sheetrock.

Monday starts a new week!

Friday, April 4, 2008

So far so good.....

Finished up Week 1 with the Runners Alley 10k Group!!

Tuesday's run was a bit rough. My knee was very sore after the run and my left quad was extremely tender!!! I don't know what I did, but my only thought was that the route we ran Tuesday was very hilly. I took Wednesday off to rest my knee and quad - I used the foam roller, the stick, and some massage.

Thursday's run was much better! It might have been the 800mg Ibuprofen I was taking or the tiger balm I slathered on my left leg and knee. Whatever it was, it worked.....LOVE THE TIGER BALM!

So today is Friday, so I'm going to try to make up Wednesday's 1-2 mile run....then do some leg strengthening.

So far so good!

Thursday, April 3, 2008

Happy 1 Year of RUNNING to ME!

I have officially declared April 3 as my anniversary of running! I started the 5k running group a year ago today and in the last year I have run some 400 miles - completed 4 5k races, 2 10k races, a 5 miler, and a half marathon! YooHOO!

Thursday, March 27, 2008

10k Training Program!

It's official! I am running a 10k in June! I met with my running group last night and picked up my training program.....we run 4x a week starting next week - twice as a group, twice ALONE :( I'm excited because there were some many familiar faces in the group. Several people ran the beginner group with me last year and a few did the race series. It should be fun!!

Here's the plan (click to enlarge):

I'll start logging more regularly now....stay tuned!

Tuesday, March 25, 2008

Quick Update!

I'm starting back up with my running group next week! Yeah!
I've been doing 30 min run/walks 3x a week for the last couple of weeks and I think I'm ready to start training again. I'm joining the 10 week, 10k training group to prepare for Market Square 10k in June. I'm psyched! I have 2 5k races planned prior to the 10k, as well as a pit crew role at L and her husband's first half marathon!! It will be a busy spring!
Stay tuned for more next week!

Tuesday, March 4, 2008

Week 2 - ok, let just say week 1.5

So, I had to make a quick trip to Atlanta last week, so I only worked out Monday and Tuesday. So I decided to repeat last weeks schedule....sorta
M - 3 mi
T - Pilates
W - 3 mi
Th - Pilates
F - 3 mi
S - 3 mi
Su -Rest

I did a 3 mile run yesterday with L and B (and ran the whole thing!) No pain!!! I definitely had some stiff legs after and had to stretch several times last night. I have Pilates tonight so that will give me a good stretch!!

Monday, February 25, 2008

1st training run - stiff knee

I did 3 miles today! My knee is a bit stiff, so I walked several times. It felt pretty good.

My training this week:
M - 3 mi
T - 30 min + strength
W - 3 mi
Th - Rest
F - 3 mi
S - 3 mi
Su -Rest

What am I training for?? Good Question!! I'm definitely doing a 5k May 3. The Big Lake Half marathon May 10 is a dream, but if the knee holds - who knows! L and her husband are running it, so I'm going to either run it, or watch and cheer!!

Saturday, February 23, 2008

Ipod Nike+

I have a new toy!
For Christmas, my FI gave me a productRED ipod nano to replace my dying Sandisk Sansa. He even had it engraved with "just start running" on the back - very cool!

So for my birthday, I bought myself the Nike+ sport kit for the nano, which includes this little receiver for the ipod and a sensor on my shoe. The sensor on the shoe talks to the receiver and tracks my speed, distance, and time at a remarkable accuracy! No, I don't have Nike shoes (they are WAY too narrow), but they make a little "suit" for the sensor, so it sits on the top of my shoe. I also got the Nike armband which is pretty comfy. I've only used it on 2 runs: one on the dreadmill, one with L, but it works pretty well so far.

The great thing is the nike+ uploads my runs to my nike+ web account every time I plug in the ipod! Now my runs will be posted on the blog right away (see red widget!) Pretty cool technology!

Wednesday, February 20, 2008

IT Band Exercises

I thought I'd share with the world some of my PT exercises for my IT Band injury (and weak butt). My situation may be different from yours, so use/do them at your own risk!

1. 5 min. warm-up on a bike, treadmill, or brisk walk

2. Leg swings. 15 leg swings with each leg. Both front to back and side to side. (This is also a great for warm up your joints before a run!)

3. Back Lunge with Twist. From upright position, lunge backward as you begin to twist towards the "inside of front leg. As you drop into the deep lunge (you can put knee on the ground, I do) twist all the way around and "look behind you." Do 2-3 times on each side.

4. Walking Lunges. Lunge forward. Keep knee in line with foot. Your toes should stay in front of your knee. Do five on each leg.

5. Knee Grabs. Walk forward while bringing one knee to your chest and pulling up on it. Stand up to tall and hold. Switch Legs. Do five on each leg.

6. Step Ups
* Keeping an upright posture, Step up with your right foot (slowly, count to 5).
* Complete the step by standing, feet flat on the step.
* Step back down with the same leg and repeat 10-15 times. Do 2 sets on each leg.

Maintain a straight posture the whole time, using only your quadriceps and gluteus (buttock) muscles to lift your body weight up.

7. On the Ball.
Bridges. 2 sets, 10 reps.
Reverse Hypers. 2 sets, 10-15 reps.
Flutter Kicks. 2 sets, 10-15 reps.
Wall Squats. 2 sets, 10-15 reps.
Hamstring Curls. 2 sets, 10-15 reps.

8. 1-2 minutes on the foam roller - This is a great message for the IT band.

I have been doing this routine 2-3 times a week and will continue throughout my training. The leg swings, back lunges, knee grabs and walking lunges are great for before and after a run!

Friday, February 15, 2008

I've graduated!

After 4 weeks of PT for my IT band, I am allowed to run again! Yipee! The PT said my main issue is not really my IT band, but weak gluts. I have a weak butt! HA! Actually my weak butt causes my running form to degrade as I approach 6-7 miles. Once that happens my IT band tries to compensate and causes me PAIN!

So my first run in a month was 2 miles with L and her husband (they were my chaperons!) It felt ok. My knee and leg were fine, but my breathing sucked! So much for maintaining a base! I guess I need to slowly work back into a training regimen.

I think the key to keeping the pain away is to keep up the butt exercises and to stretch before and after running. My PT gave me some great butt exercises and active stretches that I will post next week (with pictures!)

Wednesday, February 13, 2008

I'm old!

Today I leave my youth behind! I'm 30! yikes!

Actually I don't feel 30. I woke up feeling the same as I did yesterday - achy, grumpy, and sore! With all the pain I've been going though with this IT band thing, you'd think I was 80!

On the positive side, I've moved into a new running age group - 30-39!! No more racing against college kids! (granted the 5 year olds and nuns still beat me, so why should i care!)

Thursday, January 24, 2008

OK, I give up!

My last post said I was going to start training, but after one (just one) run, my knee was throbbing. So, I threw in the towel and called a doctor!

The doctor said no road running for 3 weeks. At least my initial self diagnosis was correct. It's my IT band, but they said leg muscle imbalance and hip weakness is aggravating it. I'm going to physical therapy twice a week, stretching, and doing pilates. Hope to be running soon!!!

Keep you posted.

Tuesday, January 15, 2008

Happy New Year: 2007 Running Report

Happy New Year!
A lot has happened since I last checked in. I got engaged over the holidays and I'm getting married in October!! Sadly, I've did have to take a break from running to heal the knee. But now I am pain free and I think it's time to get back on schedule!

Prior to a look at my 2008 plan, here is a look back on 2007:
Total Distance: 294.6 mi
Total Time Running: 59:01:12
Average Pace: 12:01 min/mi
Days Running: 72 of 365

Not bad for a beginner! It's funny, my resolution for 2007 was to run a mile, and I ran almost 300!

So here is the plan for 2008.
1. Work back to 3 days a week by my birthday (a month away).
2. Train and RUN the Big Lake Half Marathon (key word is run)
3. Run a race a month from May to October.
4. Maintain 3 days a week running while planning a wedding for 150 people. (Can we say stress relief)
5. Stop thinking, start running!

(2008 training schedule will be posted tomorrow!)